Hey Readers! How are you doing? Feeling Healthy and Happy? Today my blog is for women. The wait is the Man going away. Would you not like to know what your Wife should eat during her pregnancy? Just impress her with your knowledge by reading this blog. Well, these dietary problems are more in low social groups but they are in high social groups too and we should highly concern it. Whenever I listen to any problem i.e. increasing in India, I surely want my readers to be aware of that. I hope you read this blog and look after well-being of ladies in your home. As you all know, Nutritional requirements increase at a tremendous rate during pregnancy and lactation as the female just not only nourish herself but also the fetus or infant being breastfed. Let us get into the details.
Pregnancy is a period in which women have physiological stress and have to nurture a fetus in her body. Some changes occur in her body, which influences her need for nutrients.
- BMR(Basal Metabolic Rate)
Fetal growth and development increase it by 5% during the first 3 months and then by 12%
- Gastrointestinal Changes
There is a change in GI functions, which result in nausea, constipation & vomiting
- Change In Body Fluid
Mother’s blood volume rises and with that rise concentration of plasma proteins, hemoglobin and other blood constituents are lowered.
During Lactation, adequate nutrition is required as infant derive all its nutrition from mother’s milk. The mother needs extra nutrition to nourish a fully developed & rapidly growing infant. She needs extra nutrients to meet the baby as well as her own needs. Any inadequacy in a mother’s diet can affect both. If there is inadequacy, it can be seen by health changes in lactated women health and that will lead to a deficiency of nutrients in milk too.
Facts on Nutrition for Pregnant and Lactating Women
- Remember Pregnancy is a physiologically and neurologically a high demanding period.
- Pregnant Women always need extra food to meet fetus requirements.
- Women should increase their body fat deposits during pregnancy.
- A lactating woman requires extra food to secrete milk.
Nutrition Tips for Pregnant and Lactating Women
- Eat more food than before.
- Eat more Whole Grains, Sprouted Grams.
- Take milk, eggs, meat in requires amount.
- Eat plenty of fruits and vegetables.
- Do not drink Alcohol and Tobacco.
- Take only prescribed medicines.
- Take iron and calcium supplements regularly after 14-16 weeks of Pregnancy and continue during lactation
Nutrition that needs special attention during this time
- Pregnant/Lactation Women’s daily diet should have 350 more calories.
- Folic acid should be taken to reduce the risk of congenital malformations and increase birth weight.
- Calcium is necessary during pregnancy and lactation for the proper formation of bones and teeth.
- Iodine intake ensures the good mental health of fetus and infant.
- Vitamin A is needed during lactation to improve a child’s survival
- Vitamin B12 and C is also needed during lactation.
- During lactation protein, need increase by 1.15g of protein for every 100 ml of milk.
- Iron requirement increases. They require to save 1 mg of it each day which otherwise would be lost during menstruation.
- 5 mg/day Vitamin B6 is required during lactation.
Ways in which women can meet their nutritional requirements
- By eating a variety of food.
- Increase the quantity and frequency of your food intake.
- Eat rice, wheat, and millets.
- Add milk, fish, poultry, meat, and eggs to your diet to get good quality protein.
- Consume a variety of seasonal vegetables especially green leafy vegetables.
- Sprouted grams and Citrus food fulfill the requirement of iron and Vitamin C.
- Eat a balanced diet (also see the best time to start weight loss diet after pregnancy).
- You will gain weight to approx. 10 kg if you are taking nutrients in the proper amount.
- Drink 8-12 glasses of water in a day.
- Do not restrict salt intake.
- Beverages containing caffeine should be avoided (tea and coffee).
- Go for a periodic health checkup.
- Do enough physical activities and take enough rest for 2-3 hours a day.
- Do not take any drug without any medical advice.
Hope you love reading this blog. Take care of your women during these times. Contact us for more details.